Veganism is the practice of abstaining from the usage of animal products, particularly in diet. A vegan diet is suitable for all stages of life. Being vegan is not consistent with human physiology because of the only source of vitamin B 12 in the diet of animals. A vegan person cannot obtain protein from various sources like meat, eggs, and yogurt. Most vegan foods have a significantly low amount of protein. Protein deficiency can lead to loss of muscle mass, a high risk of infection, and increased risk of bone fractures. Here are a few foods that vegans can include in their diet.
1. Tofu
Tofu is made from dried soybean which is soaked in water, crushed, and then boiled. It doesn’t have much taste on its own but it can easily absorb the flavor of the ingredients it is prepared with. Soybean itself is considered a whole source of protein and is not a derivation of animal products.
2. Oats
Along with several other benefits that oats provide such as lowering blood pressure, providing antioxidants, weight loss, promoting healthy gut bacteria, and even lowering the chance of heart disease. They are potentially low-cost sources of protein with good nutritional value. Oats are very easy to prepare. They also contain magnesium, zinc, phosphorus, and folate.
3. Quinoa
Quinoa is a seed that you can find in red, black, white, and mixed varieties. A Hundred grams of quinoa will provide almost four grams of protein. It contains all essential amino acids making it a graft alternative to carbohydrates. It is high in minerals and vitamins.
4. Peanut
Peanuts are a rich source of protein, fats, and fiber also. Protein content in peanut ranges from 22 percent to 30 percent of their total calories. Being a plant food, it has an exceptionally good source of protein. Peanuts have two types of protein.
5. Sprouts
Sprouts are seeds that are germinated. They are highly nutritious. You can have a variety of sprouts. It can give you a good supply of protein. The easiest way to consume sprouts is by steam booming and having it directly with a little salt.
6. Nuts
Nuts are easy to eat. They are high in protein and also on antioxidants. Some of the best nuts are almonds, cashew, pistachio, walnuts, and peanuts. There are various ways in which you can take nuts. The best is you should soak all these nuts overnight.
7. Seeds
Certain seeds are high in protein like pumpkin seeds, flax seeds, sunflower seeds, etc. Seeds are rich in protein and fiber.
8. Black Beans
Black beans are rich in magnesium, iron, potassium, and folate. These beans can be prepared in multiple ways and reduce the chance of developing several chronic diseases. It allows the body to process calories more efficiently.
9. Cauliflower
Cauliflower is not normally a favorite vegetable but it has good reason to be. It’s a the powerhouse of antioxidants. It is full of fiber and provides a range of different beneficial minerals and vitamins. With only a few calories and lots of protein, it’s an excellent addition if weight loss is your goal.
10. Pea
Peas are naturally sweet legumes. They are rich in antioxidants and protein. With compared to any other vegetables, pea has a high amount of protein. It promotes gut health and heart health and aids weight loss.
11. Chickpeas
Chickpeas are a great source of proteins for Vegetarians and vegans. These are very difficult to digest, so avoid eating too much of them. High in proteins and fiber. Helps in improving digestion and weight management. Try making hummus from chickpeas.
12. Lentils
Lentils are one of the oldest and most excellent sources of plant-based protein on the planet. However, not all lentils are high in nutritional value. Black lentils, Bengal gram split, and red lentils are high in protein.
13. Broccoli
This green vegetable is filled with a huge amount of protein, iron, potassium, folate, and minerals. Add them to any salad or curry to strengthen your bones, protect heart health and boost your immunity. Broccoli contains 2/3 the protein that chicken has. It is high in omega-3 fatty acids
14. Soya Chunks
Soya chunk is a very good and high protein option for vegans also known as vegetarian meat. Its nutritional profile is very similar to none veg foods. In hundred grams, you get around fifty-two grams of protein and only 0.5 grams of fat. You can consume 25 -39 grams of soya chunks in the day.
15. Mushrooms
Only four mushrooms can provide one gram of protein. They are known for calories but are high in fiber, copper, and potassium. These are fat and cholesterol free. Rich in antioxidants and beta-glucan.
16. Asparagus
Asparagus is another vegetable packed in protein, folate, iron, and vitamin A and is low in calories. One cup of cooked asparagus can give you under five grams of protein. It keeps your heart, bone, and kidney healthy.
17. Avocado
Avocados can help you lose weight, and reduce your risk of many diseases. One cup of avocado can give you just under five grams of protein. They are a great source of antioxidants, potassium, and fiber. Avocado toast and guacamole is a classic dishes most people love.
18. Soy Milk
Soy milk is a healthy, plant-based drink produced by soybean. One cup of soy milk comprises around seven grams of protein. This is the best source of protein for people who are vegans or lactose intolerant. It is the best alternative to milk, rich in vitamin D and calcium.
19. Buckwheat
Buckwheat is a grain-like seed, commonly grown in Asia. It is very high in mineral, antioxidant content, protein and amino acid lysine, and arginine. It protects against diabetes, improves heart health, and promotes weight loss. It’s also gluten-free.
20. Bulgur wheat
Bulgaria wheat is a healthy whole grain option and has a chewy texture that becomes soft upon cooking. It is known as Dalia in India. It is used to make a sweet and savory dish for breakfast.
